Comparing Nutrients in 300 calories Chow Mein VS Cooked Vegetable Macaroni

Weight per 300 calories

• Chow Mein: 63.7g
• Cooked Vegetable Macaroni: 234g

Chow Mein has 3.7 times more energy per 100g than Cooked Vegetable Macaroni. It has very high energy density when compared to other foods. Cooked Enriched Vegetable Macaroni having average energy density.

Discover which food has more nutrients per 300 calories - Chow Mein or Cooked Vegetable Macaroni?

Macros Ratio

	Protein	Fat	Carbs
Chow Mein	9%	39%	52%
Cooked Vegetable Macaroni	14%	1%	85%

Macro Nutrients

	Chow Mein	Cooked Vegetable Macaroni	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	14% 13.5g	0.27% 0.26g	97g per day for Men 19-50 years
Saturated Fat	13.4% 4.3g	0.12% 0.038g	32g per day for Men 19-50 years
Omega 3	3.9% 0.062g	0.73% 0.012g	1.6g per day for Men 19-50 years
Omega 6	13% 2.2g	0.54% 0.091g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	31% 40.5g	48% 62.4g	130g per day for Men 19-50 years
Sugars	0% 0g	3.7% 2.7g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	11.2% 4.27g	26.5% 10g	38g per day for Men 19-50 years
Protein	12.4% 6.93g	19% 10.6g	56g per day for Men 19-50 years

Vitamins

	Chow Mein	Cooked Vegetable Macaroni	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.3% 11.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30% 0.36mg	22% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.5% 0.25mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.8% 3mg	15.7% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	16.4% 0.82mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.1% 0.027mg	4.33% 0.056mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	20% 79.6μg	38% 152μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	3.52% 0.53mg	3.3% 0.49mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.8% 3.38μg	0.59% 0.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chow Mein	Cooked Vegetable Macaroni	Recommended Dietary Allowance
Calcium	0% 0mg	2.58% 25.8mg	1000mg per day for Men 19-50 years
Copper	8.78% 0.079mg	24% 0.22mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	51% 4.1mg	14.4% 1.15mg	8mg per day for Men 19-50 years
Magnesium	2.9% 12mg	10.6% 44.5mg	420mg per day for Men 19-50 years
Manganese	16% 0.37mg	100% 2.3mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	8.9% 62.4mg	16.7% 117mg	700mg per day for Men 19-50 years
Potassium	1.93% 65.6mg	2.14% 72.7mg	3400mg per day for Men 19-50 years
Selenium	33% 18μg	84.4% 46.4μg	55μg per day for Men 19-50 years
Sodium	36.8% 552mg	0.94% 14mg	1500mg per day for Men 19-50 years
Zinc	4.7% 0.52mg	9.38% 1.03mg	11mg per day for Men 19-50 years
Water	0.027% 1g	4.33% 160g	3700g per day for Men 19-50 years

Chow Mein VS Cooked Vegetable Macaroni Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Chow Mein or Cooked Vegetable Macaroni?

Lets compare vitamin content per 300 calories of Chow Mein vs Cooked Vegetable Macaroni:

• 300 calories of Chow Mein have 1.4 times more Vitamin B1 and 1.8 times more Vitamin B2 than Cooked Vegetable Macaroni.
• While 300 kcal of Cooked Enriched Vegetable Macaroni contain 1.9 times more Vitamin B9 than Chow Mein Chinese Noodles.
• Both Chow Mein and Cooked Vegetable Macaroni provide similar amounts of Vitamin B3 per 300 calories.
• Both Chow Mein Chinese Noodles as well as Cooked Enriched Vegetable Macaroni have insufficient amounts of Vitamin A, Vitamin B6, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in 300 calories.

Comparing minerals per 300 calories for Chow Mein vs Cooked Vegetable Macaroni:

• 300 calories of Chow Mein have 3.6 times more Iron and 39.2 times more Sodium than Cooked Vegetable Macaroni.
• While 300 kcal of Cooked Enriched Vegetable Macaroni contain 2.7 times more Copper, 3.7 times more Magnesium, 6.3 times more Manganese, 1.9 times more Phosphorus, 2.6 times more Selenium and 2 times more Zinc than Chow Mein Chinese Noodles.
• 300 calories of Chow Mein lack sufficient amounts of Magnesium and Zinc
• Both Chow Mein Chinese Noodles as well as Cooked Enriched Vegetable Macaroni lack sufficient amounts of Calcium and Potassium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Chow Mein have 52.5 times more Fat, 114.4 times more Saturated Fat and 24.2 times more Omega 6 than Cooked Vegetable Macaroni.
• While 300 kcal of Cooked Enriched Vegetable Macaroni contain 1.5 times more Carbohydrate, 2.4 times more Fiber and 1.5 times more Protein than Chow Mein Chinese Noodles.
• Both Chow Mein and Cooked Vegetable Macaroni offer comparable quantities of Energy per 300 calories.
• 300 calories of Cooked Vegetable Macaroni provide inadequate amounts of Omega 6
• Both Chow Mein Chinese Noodles as well as Cooked Enriched Vegetable Macaroni provide inadequate amounts of Omega 3 in 300 calories.